As the control center of our body, the brain does incredible things around the clock. It ensures that every part of the body knows what to do at all times. In addition, the brain receives, processes and stores information all day long and enables interaction with our environment and our fellow human beings. Therefore, brain health is an important factor that should not be neglected. Our diet has a particularly large influence on brain health. Through the food we eat, we supply our brain with energy, vitamins, fatty acids and trace elements and thus support normal brain function. Gut health also plays an important role for the brain. In this blog post, we go into more detail about how you can promote your brain health through diet.
How does diet affect brain health?
Ensuring energy supply:
In order to function properly, the brain needs energy. The brain's main source of energy is glucose. The body obtains this simple sugar from the carbohydrates it consumes through its diet. In situations where carbohydrate intake is not sufficient to meet glucose requirements, the brain can use ketone bodies as an alternative energy source. Ketone bodies are formed from fatty acids, so the brain's energy supply can also be ensured through fats.
A good and consistent diet of complex carbohydrates (such as those from whole grains, legumes and vegetables) can contribute to a stable energy supply to the brain, as they are digested more slowly than simple sugars and converted into glucose. This reduces pronounced fluctuations in blood sugar levels and helps to avoid energy slumps.
Reduction of inflammation:
Inflammation, especially chronic inflammation, has been linked to memory problems, reduced attention, and other cognitive difficulties. Foods and nutrients that can counteract inflammation are therefore important for brain health, while you should avoid ingredients that promote inflammation.
A balanced ratio between omega-3 fatty acids and omega-6 fatty acids plays an important role here. The body needs both types of fatty acids. However, many people consume too few anti-inflammatory omega-3 fatty acids and too many pro-inflammatory omega-6 fatty acids. Fatty fish such as salmon or mackerel as well as dietary supplements with high-quality fish oil or algae oil contain the marine omega-3 fatty acids DHA and EPA. Walnuts or linseed oil are good sources of the omega-3 fatty acid ALA.
In addition, good gut health can help reduce inflammation. For a healthy microbiome, i.e. lots of good bacteria in the gut, it is important to consume enough prebiotics, i.e. food for the bacteria. One helpful prebiotic is fructooligosaccharides. These fibers support a healthy gut flora and can thus have a positive influence on brain health via the gut-brain axis.
Avoid oxidative damage:
As byproducts of normal cell metabolism or through external influences such as environmental toxins, radiation and inflammation Free radicals are also produced in the body . These are highly reactive molecules that, if not neutralized by antioxidants (such as vitamin C or E), can lead to oxidative stress in the body and cause cell damage and protein oxidation in the body. This damage can also be caused in the brain. Therefore, an adequate supply of antioxidants is essential for brain health.
Other micronutrient-dependent brain processes
B vitamins, magnesium, vitamin D, copper, selenium and zinc are all crucial for brain health and function. They support energy production, the formation and function of neurotransmitters and antioxidant defense. A balanced diet rich in these nutrients can therefore make a significant contribution to maintaining brain health and preventing neurological disorders.
Positive effects of proper nutrition on the brain
A balanced and nutrient-rich diet that takes into account the aspects mentioned above can have the following positive effects:
Improvement of cognitive functions
Memory performance can suffer from an undersupply of the brain or inflammation in the body. An optimized diet can therefore reduce symptoms of forgetfulness. Concentration, attention and problem-solving skills can also improve if the body is ideally supplied.
Protection against neurodegenerative diseases
In particular, neurodegenerative diseases can be prevented by preventing inflammation and reducing oxidative stress.
Stabilization of mood and mental health
Since nutrient deficiencies can lead to severe mood and mental health symptoms, such as depressive symptoms and anxiety, an adequate supply of all micronutrients can counteract and prevent these symptoms.
General nutritional tips to support brain health
Plan your meals
By planning your meals carefully, you will find it easier to eat a varied diet and include important components such as fish and complex carbohydrates in your diet. If you prepare your meals in advance for busier days, you will also be less tempted to resort to less nutritious fast food alternatives.
Lots of fresh, little processed
Many processed foods contain unnecessary sugar and saturated fats. Making meals with fresh ingredients more often and eating fewer processed foods often automatically results in a more varied and healthier diet, which can benefit brain health.
Regular balanced meals
Skipping meals can lead to a deterioration in the energy supply to the brain. One-sided meals do not provide the body with all the nutrients it needs in a balanced way. It is therefore best to eat balanced meals regularly.
Conclusion
The brain performs remarkable functions around the clock and is crucially supported by a balanced diet. This provides the brain with the necessary energy, vitamins, fatty acids and trace elements, reduces inflammation and oxidative stress and improves cognitive functions. Micronutrients such as B vitamins, magnesium, vitamin D, copper, selenium and zinc are essential.
Complex carbohydrates, omega-3 fatty acids, antioxidants and prebiotic fiber promote brain health. Regular, balanced meals and reducing processed foods are also important.
The Memocentrix dietary supplement can be helpful for targeted support of brain function. It contains an innovative active ingredient complex with fructooligosaccharides and L-theanine, which supports memory performance via the gut-brain axis and the modulation of neurotransmitter release.
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